c. Exercise of the Day Video

Here are some Exercise of the Day videos that I am going to send you to include in your workouts…they appear in Men’s Health but can be used by men and women alike..
 
1.) Seated Core Stabilization- Teach your core to fight rotation with this smoking ab exercise:http://www.menshealth.com/ video/seated-core- stabilization#/video/fitness/ created/a/1

For more of a strength emphasis, perform this exercise for 30 seconds at a time with a heavier load.

For more of an endurance emphasis, perform this exercise for 60 seconds at a time with a lighter load.
2.) Dumbbell Stepover- Blast your lower body with this combination movement:http://www.menshealth.com/ video/dumbbell-stepover#/ video/fitness/created/a/1

 

Since it takes about 5-6 seconds to perform 1 full rep of this combination exercise, I suggest performing this exercise for 60-120 seconds at a time for best results.

Add this movement to the lower body category of your main workout routine or  try this done-for-you “4-Minute Leaner Legs Workout” using the outlined time under tension (TUT) and density progression below with your bodyweight first before adding any external load:
 
Level I- Beginner: 60 seconds of work per side with 60 seconds of rest between sides
Level II- Intermediate: 90 seconds of work per side with 30 seconds of rest between sides
Level III- Advanced: 120 seconds of work per side with 0 seconds of rest between sides
Yep, that’s right – in Level III that’s 4 full minutes of continuous work on those legs which requires a mental toughness and endurance- up for it?!
Go for it…

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